Related Episodes for The Science of Exercise for Cancer | Kerry Courneya, PhD

“Other hormetic responses to cold exposure include increased production of PGC1-alpha, a protein that promotes mitochondrial biogenesis, the production of new, healthy mitochondria, and the activation of brown fat – a phenomenon once thought to occur only in newborns, but now known to occur in adults, especially after cold exposure.”

“If you have used a consumer genetic testing service like 23andMe or AncestryDNA and want to learn more about whether or not the data indicates your specific genotype on these SNPs, check out our free viral report here.”

“In a two-year trial of 237 postmenopausal women, approximately 9 to 10 grams per day combined with resistance training and walking did not add a bone-density benefit, so its role is better framed around muscle and physical function.”

“In a crossover experiment with 12 healthy adults, six 40-second high-intensity cycling intervals increased circulating BDNF four to five times more than 90 minutes of light cycling. The BDNF response also tracked with the rise in circulating lactate.”

“A larger randomized-trial meta-analysis also found modest average reductions in BMI, waist circumference, and body-fat percentage, although protocols and populations varied. These averages do not mean that HIIT alone guarantees fat loss.”

“Genetics plays an important role in longevity, but there is also a strong lifestyle component. Dr. Snyder's research, using deep molecular measurements, indicates that when you exercise, a profound molecular change occurs — particularly when it comes to immune molecules.”

“Controlled human studies support acute brain-related responses to high-intensity exercise. Six short all-out cycling intervals improved selected learning and executive measures while increasing circulating BDNF, IGF-1, and VEGF; lactate tracked several of these changes.”

“A large meta-analysis found that protein supplementation improved resistance-training gains in muscle size and strength, with little additional lean-mass benefit above an estimated total intake of about 1.6 grams per kilogram per day for most participants.”

“When produced during exercise (especially high intensity workouts like cycling, which shifts metabolism toward glycolysis to more quickly meet the high energetic demands), lactate switches on more than 600 genes involved in muscle adaptation, stimulates mitochondrial biogenesis – the process of making new mitochondria – and promotes protein synthesis, which is essential for muscle growth.”

“Dr. Patrick then prioritizes lower-glycemic-load, less-refined foods and adequate fiber. Early time-restricted eating can help some people reduce calories and may influence selected metabolic markers, but it is not required and must still preserve protein and diet quality.”